Fish with Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 336 cal. | (16 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 39.9 μg | (67 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 1,035 mg | (26 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 250 grams Mushrooms (such as button mushrooms, shiitake)
- 3 garlic cloves
- 20 grams ginger
- 3 scallions
- 600 grams light fish fillets (such as red snapper)
- 2 Tbsps Lime juice
- light soy sauce
- salt
- peppers
- 50 grams Rice flour
- 4 Tbsps soybean oil
- 150 grams black Beans (from a can)
Preparation steps
Trim the mushrooms and cut into slices. Peel the garlic and the ginger and finely chop. Rinse the scallions and trim, cut into thin strips and set some aside for garnish and chop the rest.
Rinse the fish and pat dry. Cut into bite-sized pieces and drizzle with lime juice and 1 tablespoon soy sauce. Season with salt and pepper. Coat the pieces of fish in rice flour and tap off excess. Heat 3-4 tablespoons oil over high heat and cook the fish on all sides about 5 minutes until crispy. Remove and keep warm.
Add the rest of the oil to pan and add the garlic, ginger and scallions. Saute for 2-3 minutes. Add the mushrooms and saute. Drain the black beans, coarsely chop and add to the pan. Season the mixture with soy sauce and pepper. Transfer to plates, arrange the fish on top and serve garnished with scallion tops.
